Yummy Yogurt and Zucchini

Yogurt

Who doesn’t know that yogurt is an extremely healthy, fermented food that helps repopulate your digestive system with beneficial bacteria? Pretty much anyone you speak to knows yogurt is a healthy food.

Besides the probiotics (good bacteria) yogurt is also a very good source of protein and calcium. Some studies also showed that people who consume low fat dairy products have a reduced risk for high blood pressure. But many people, particularly older people, find it very difficult to digest dairy products. Yogurt and other fermented dairy foods like kefir eliminate that problem for almost all people.

Yogurt is easy to digest and is an excellent choice for anyone with digestive problems, and especially ulcers. A recent study looked at the effects of yogurt containing lactobacillus and bifidobacterium on people with persistent H. pylori infections. H. pylori is a bacteria that causes infections in the stomach and small intestine and greatly increase risk of developing an ulcer. The researchers found yogurt made the drug treatment usually recommended to clear this up to be more effective when the patients also consumed yogurt.

A few cautions: be sure the yogurt you choose contains active cultures. That’s where all the health benefits are. Also, avoid the fruit on the bottom and artificially sweetened varieties – in both cases the added sugar or chemical-laden artificial sweetener pretty much nullify the health benefits.

Zucchini

Zucchini is a green, summer squash that is very low calorie, contains fiber, protein, vitamins A and C, folate, magnesium, manganese, potassium and more. It’s available all year round and lends itself to many preparation methods.

It’s a wonderful weight loss vegetable – low calorie – one cup has about 36 calories, depending on how it’s prepared - high fiber and high water content – over 95% water! The folate is believed to help lower homocysteine levels, important in preventing cardiovascular disease.

Take a Step:

I learned something interesting about Greek yogurt. The reason it is so much thicker and creamier than most regular yogurts is because the excess milk is strained out leaving the whey protein solids behind. That means not only is it creamier, thicker and richer, it has nearly two times the protein content of regular yogurt. One cup of Greek yogurt has 23 grams of protein compared to 12 grams in regular yogurt. It also has fewer carbs (9 grams versus 17 in other yogurts). Just be sure to pick an unsweetened one and a wonderful, classic Greek dessert is plain Greek yogurt with a couple of sliced figs, some walnuts and a drizzle of raw honey – delicious!

Another delicious cultured dairy drink is Amasai which you can only get from Beyond Organic. This is an amazing and unique product. It's delicious and loaded with beneficial probiotics. You can even use it to make an incredibly healthy ice cream!

I use zucchini a lot and one thing I always do is grate one and include it in any ground meat recipe like burgers or meatloaf. It bumps up nutrition, adding vitamins and fiber and extends the meat. You can also add some grated zucchini to pasta sauce – it will basically melt right into it and you’ll never know it’s there.

As a side dish you can steam it or roast it which is my preferred method. If you want to learn more tricks of being a stealth cook, check out my Nutrition-Boosting Strategies e-book. In keeping with the Greek theme (since I’m Greek) you can make Greek-style zucchini. Just slice and chop them into rounds. In a pot heat a little bit of olive oil and sauté a chopped onion until it’s softened and translucent. Add your zucchini and a can of sodium free stewed or chopped tomatoes; season with a little sea salt, black pepper and granulated garlic. Cover and let this cook until the zucchini is tender. It’s delicious!

I hope you’ve been enjoying this series of articles – please take a minute and let me know. I wish you all a most blessed and joyous Christmas and a healthy new year!

Until next time I wish you vibrant health!

Ann

The Incredible, Edible Egg...And More!

This month we are on the letters E and F of healthy foods:

Eggs:
For years we've been told by top health experts to eliminate eggs or eat only three eggs a week since any more would raise your cholesterol levels through the roof. All that propaganda was started by the cereal companies! They funded studies – using powdered eggs, which are NOT good for you – to “prove” that eggs are unhealthy. We can see the results of substituting high sugar cereals and carbs for a perfect protein like fresh, whole eggs: a rise in cardiovascular problems including increased cholesterol and obesity!

According to findings of studies conducted in 2006 by Dr. Maria Luz Hernandez of the Department of Nutritional Sciences at the University of Connecticut, in most people eating 2-3 eggs PER DAY had virtually no effect on cholesterol levels! We now know that eating too much white sugar and carbs is what increases cholesterol in a dangerous way, not eggs.

There are also myriad health benefits from making eggs part of your healthy diet: they’re a great source of vitamins A, B, C, D, E, K, as well as choline, zinc, iron and lecithin; and they’re a super source of easy to digest, affordable protein which contains all 9 essential amino acids.

You can make them a thousand different ways so you won’t get bored! They are my go-to, preferred breakfast food. Hard boiled eggs are the perfect, portable protein snack. They can be the center-piece of your dinner as well if you make a frittata. They’re a perfect choice for anyone trying to lose weight.

If you have a local farmer who sells them fresh, try a dozen. You’ll taste the difference immediately. If not, look for Omega-3 enriched, organic eggs and those that come from free range chickens. Buy the highest quality eggs you can afford.

Figs:
When I was in my early 20’s my father took our whole family on vacation to Greece. One of my fondest food memories is having fresh figs for breakfast. They were absolutely scrumptious! I don’t find fresh ones that often, but dried figs are available at every supermarket and just as delicious.

Figs are part of the Mulberry family. They are mentioned in the Bible numerous times. They are small and luscious fruits, with a chewy texture and a very sweet smell. They are rich in calcium, manganese, iron and potassium as well as soluble and insoluble fiber, which make them a wonderful (delicious) natural laxative. They’re also rich in pectin which can help lower cholesterol. While dried fruits have much more concentrated sugar than fresh, the fiber content of figs makes them acceptable even for those who must watch their intake of sugar.

They are good for preventing constipation, anemia and cancer as well as promoting healthy digestion.

Take a Step:

My favorite breakfast frittata is 2 Omega-3 eggs scrambled with a tablespoon of water. I add in about ¼ cup of thawed, chopped spinach. I like to include as many spices as possible so I add in coriander, ancho chili, sage, rosemary, cumin, turmeric and black pepper. Then whatever vegetables I have handy go in as well – one or two sliced baby bella mushrooms, some chopped red bell pepper, chopped yellow or green onion, a few sliced grape tomatoes – even leftover roasted veges from last night’s dinner like broccoli or zucchini! Here’s how I do it: I soften the vegetables in a tablespoon of extra virgin coconut oil and then pour the egg-spinach-spice mixture over them. When it sets along the bottom I pop it under the broiler to finish cooking it through. I always eat mine topped with salsa! What an easy, delicious way to get your 5 (or more) servings of vegetables for the day!

There are plenty of ways to get some dried figs into your meal plans. You can chop a few and add them to your favorite muffin recipe, into your morning oatmeal, even into your favorite (healthy) oatmeal cookie recipe! Delicious! You can also stew/poach them in some fruit juice or slice them just as they are and serve with creamy, plain Greek yogurt, some walnuts and a drizzle of raw honey for a classic Greek dessert you will love!

Share your favorite recipes with me and if you would like a copy of my high protein muffin recipe, email me at ann@threedimensionalvitality.com and I’ll be more than happy to send it to you!

Until next time, I wish you vibrant health! Ann

Healthy Diet Basics

Here are some basics for a truly healthy diet which I am condensing from my “Today’s the Day 7-Week Fitness Plan.” Whether you need to drop a few pounds or not, the basics are the same! So here we go with my top 10!

1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).

2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.

3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.

4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.

5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!

6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.

7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)

8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation

9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.

10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.

Take a Step:

If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.

Until next time, I wish you vibrant health!

Ann

My Top 10 Supplement Tips

Over the past few weeks I have talked about vitamins, minerals and the importance of using whole food, natural supplements to boost your nutrition and improve your overall health. This week I would like to share just a few “tips” for getting the most benefit from those supplements.

So here are my top 10:

1. Take your vitamins with your meals to increase your body’s ability to fully digest and absorb them.

2. Fat soluble vitamins (A, E, D, K) should be taken with the meal containing the most (healthy!) fat.

3. Vitamin D is best absorbed when taken with protein (a protein meal or in a protein shake).

4. Divide calcium into 500 mg. doses with your meals as your body cannot process more than that at one time. If you take a food based calcium you only need about 100 mg.

5. Always take a B-complex that contains all the B vitamins, rather than one or two. Taking B-complex with a mineral supplement that contains magnesium will enhance the function of both.

6. Do not take fiber supplements or fiber rich meal with oil supplements (fish oil, etc.) or minerals. Take those supplements separately from fiber.

7. If you take an iron supplement, it’s best assimilated when taken with vitamin C and apart from vitamin E. *Very few people need to supplement with iron and unless your doctor says you do, I would not. People, and particularly men, over 40 should never take iron as it is stored in vital organs and can cause serious harm.

8. Calcium must be balanced with magnesium and needs vitamin D to be absorbed.

9. When you take protease, the enzyme that digests protein, with your protein meal, it will help you digest your food. If you take it on an empty stomach, between meals, it will scavenge and digest proteins (bacteria, fungi) in the blood!

10. Taking your minerals at night will help mineralize your bones more effectively.

Take a Step:

Walking into a health food store and looking at the shelves of supplements can be overwhelming and cause you to throw up your hands and say, “Forget it!”

Don’t do that – it doesn’t have to be complicated or expensive. Choosing some high quality foundational supplements is much better than buying armloads of inferior ones.
Concentrate on a quality green food to cover vitamins and minerals, fish oil and fiber source like flax seed and you have a great foundation.
Until next time I wish you vibrant health!

Ann